How do I know if I'm working out hard enough to lose weight?

Here's 4 ways to tell how hard you're working out to lose weight…

1. Find your fat burning workout zone or your target heart rate

  • Type your age in this box here → To find your fat burning zone and then…
  • Your heart needs to be beating -to- beats per minute for a moderate-to-high intensity workout to burn fat and…
  • Anything below-to- is considered low intensity and anything above -to-  is high intensity and…

To find your fat burning zone while exercising…

2. Rate your level of intensity on a scale of 1-to-10

3. Use the Talk test during your workout to find intensity level

4. Do a Sweat Test

You can also lose weight even faster by…

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Adrian Bryant NowLoss.com

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1-40 of 459 Comments
Denisse

Hi! I’m 29 years old... 5’4” and weigh in between 139-142. I used to be a workout-aholic back when I had more time (and my kiddo didnt do homework yet) over the past 5 years I’ve gained a total of 20 lbs!! (Yikes) my doctors say my BMI is good... but i want to shed these lbs off. I’ve been watching my food intake but I still eat my carbs as I refuse to torture my body. I have been doing cardio for 30 min moderate intensity... about two weeks now and still NADA. Any other recommendations? I know my body isn’t what it used to be *sigh*

February 25, 2019

Adrian Bryant

switch to HIIT and what is your calorie intake

February 26, 2019

Jennifer

Helloooo,
My name is Jennifer I am 33 years old I weigh 165 and I am 5'4 my bmi says I'm 33 lbs over weight I've been walking an hour and fifteen mins everyday for the past month and I've just started an absolute workout it's a 28 day challenge I've always struggled with anerexia so calorie intake is difficult for me as I have a calorie counting app and it keeps telling me I'm restricting Cal's I have been ranging from 1200 or less I just thought I was eating healthy but I'm worried I'm slipping into unhealthy habits I don't think counting calories is any healthier for me then if I was to get on a scale again please some advice so I can get fit I don't want to get to thin just tighten up and lose belly fat

August 16, 2018

Adrian Bryant

tracking calories has very little to do with your health but its the most important thing you need to do to lose weight

August 16, 2018

Michelle

Hi, would you consider this workout moderate intensity?

www.youtube.com

May 31, 2018

Adrian Bryant

that's up to whoever is doing it. for example a brisk 30 minute walk would be HIIT for someone who hasn't exercised in 5 years

June 03, 2018

Kelly white

Hi i am on wk 6 of a training programme and clean eating and my bodyfat hasn't really changed much from start.I lift weights 4days week and add weight regulary when reps get easier.I do hitt,step,or swimming 3days week if can fit in if not at least 2days.I log my food but i do struggle to hit my calories and macros often under my 1370 everyday.I have an active job and walk at least 14000 steps 5days week.My macros are set at 151g protein,89g carbs,36g fat what am i doing wrong help please.

May 30, 2018

Adrian Bryant

what is your weight and height now

May 30, 2018

Lisa Gendron

Hi. I’m Lisa, I weigh about 185 now and have been ill for about the last 8 months with both a chronic UTI and chronic sinusitis. I’ve haven’t been doing much. Till the last couple of months. I started Ptolemy March for my back pain. Now I’m doing what I’m told. How long before I can really start working out?

April 07, 2018

Adrian Bryant

that;s something you need to check with your doctor

April 07, 2018

Michelle

Thank you. I am moderately starting to work out again and this is some great info to help me reach my goal.

February 26, 2018

Adrian Bryant

your welcome

February 27, 2018

Lee

It seems alot of you are scale watching, fact muscle is heavier than fat, hence more muscle you build the heavier you will be, I do 30mins treadmill 8-10% incline at 5speed, then do 30 mins weights doing different muscle groups over 3 days, I do not own a set of scales as they are discouraging, just see the difference when your old clothes fit again

January 25, 2018

Um, no

Broscience, muscle is NOT heavier than fat, it is more DENSE than fat. Stop spreading rumors. A pound of fat is the same as a pound of muscle with respect to weight, BUT, the 1 pound of muscle will take up much less space than the 1 pound of fat. Educate yourself

February 03, 2018

Rick

Lol, that means exactly the same thing.

March 14, 2018

Hulkster

Yeah brother, say for a given volume of muscle, brother, the same volume of fat would weigh less, brother.

March 14, 2018

Tom Cruise

Hey, we're going down to the center to get our e-meter readings done, come get clear or be a squirrel!

March 14, 2018

Olo101

A pound is a pound is a pound, moron. A pound of feathers weighs the same as a pound of bricks. It is not saying the same thing at all. Go back to finish your GED, dropout. Focus on your fry scooping skills.

November 30, 2018

Unknown

Hi I would like to start strength training to get my body in shape for the summer. What exercises do I need to do in order to get fast results? I have weights that equal up to 60 pounds total. I am interested in doing the hip thrusts and the butt bridges.

January 08, 2018

Yvonne

Im 41 i weigh 312 .i do 9 round (kickboxing) 5 days aweek.i also do treadclimber for cardio 3 days a week.i eat 1500-1800 cal per day.what else can i do??? Not seeing results my way

December 30, 2017

Adrian Bryant

start here to see why you're not losing weight. my guess is incorrect calroie tracking

January 01, 2018

Etau

I am 43, female, height 5'2", and I have been working on on the elliptical for 30-35 minutes minimum of 5 days a week. I have cut back on what I eat and drink mainly water through out the day. I have not lost the first pound. What else can I do to lose weight?

December 06, 2017

Adrian Bryant

do you know your exact calorei intake

December 06, 2017

Cameron

Hi, I'm a 45 y/o male, 18 months ago I weighed 232lb's, Im now 180lbs.

I exercise six time a week with intense spinning for 4 hours, and an hour to an hour and a half of interval running (45sec sprint, 75 Seconds walking for 30 minutes) all in one week. I also do weights 3 to 4 times a week, working with supersets.

I eat helthy food, ok i'll have a cheat snack now and then, but I keep my calories to around 1250, not counting the calories lost via the exercise.

I use protien shakes, BCAA & glutamine powders.

Now my problem, I've not lost weight for 4months, I'm trying to hit 165lb's but it just wont happen.I'm 29 on the Obese meter so need that extra shift.
Ive checked for muscle and its definately not muscle weight.

Thanks

October 27, 2017

Cameron

Hi, Indeed I have all but the last two. All my cardio is high intestity work.

October 29, 2017

Ryan

I'm 24 5"9 weigh 268 and have been dieting for a month. I recently starting going to the gym 5-6 days a week. Cardio 4 times (moderate intense 20minutes) then weight lifting (moderate 1 hour). I weighed myself 3 weeks ago and was 265 now I'm back to 268. Im on a 2000 calorie a day diet. I also take whey protein powder, gluatime power, and post workout powder everyday I workout. Over a month and not much results. Any advice ?

August 08, 2017

Westcoastrena

Your still eating too many calories im 230 lbs (down from 280lbs) and i stay at 1400 calories or less a day

August 08, 2017

Adrian Bryant

it could be muscle gain but how are tracking cals

August 08, 2017

Ryan

My fitness pal app

August 09, 2017

Ryan

I was told because I work out so much a week anything under 2000 is not healthy

August 09, 2017

Adrian Bryant

not true - read this

If you're truly eating under 2000 with your combined activiyt and you gain weight then you probably added some muscle which makes you look slimmer

August 09, 2017

Christine

Hi Ryan the trick is to burn more than you consume. I am 45 and on June 5th 2017 I weighed 374 pounds today at the gym the scale said 321.4. I only drink water, no more 60 carbs per meal and 1500 calorie is my max. However I workout everyday which includes exercise bike 30 minutes, walk 1-3 miles and of course strength & weight machines.

August 21, 2017

Christine

I also log everything I eat in my Samsung health appView

August 21, 2017

LostOver30lbs

You are not training enough/too much cardio. If you are going 5 days, do cardio 2 days and strength 3 days (Cardio should be about 40% of workout and strength should be 60%). I found it's best to mix cardio and strength on the same day. and keep challenging yourself. Maybe go down to 1800 calories (you don't want to reduce too much too fast) and keep reducing as you lose weight. Eat MOSTLY (I repeat MOSTLY veggies/veggie soup), lean meat/fish - of course you need all food types (dairy, fruit, nuts, etc) but 50% should be veggies and 50% everything else.
Do that and YOU WILL Lose weight!

September 09, 2017

Don

I started after 35 years of not going to the gym and walk the treadmill. I'am over weight high cholesterol and blood pressure. I have been doing it this week for 4 days straight and 43 mins at a 1.0 to 1.5 in cline. Speed 3.3 and get in about
I'm very tired and do not feel that well. I have change my eating habits Salt Sugar fats Ect. My blood pressure has gone from 152 over 123 to 112 over 86 in a week and a half UNREAL. But I have been told 2 different things when starting out on the treadmill. 1 work out 4 days take 3 off or 5 days and take 2 off. I feel like I need 3 days off. What should I do? Thank you

July 28, 2017

Adrian Bryant

it depends? is fat loss your main goal

July 29, 2017

Debbie

I think if you are working out and do not feel well, have high blood pressure and high cholesterol you should be contacting your doctor. Is your heart healthy enough to be doing even this amount of exercise. your doctor may do a stress test to see if your heart is well enough.

September 07, 2017






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